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Friday, February 17, 2017

Get Creative With Your Treadmill


There is no denying in the benefits of a good old run. Stretching your legs, stretching your lungs, burning fat and improving your fitness. It’s a glorious way to exercise, especially when you can get out into the great outdoors, see the sights, smell the smells, gawp at the wonders and feel the wind rushing over your face. However, there can be a lot of factors that weigh into a run. It could be too hot or too cold. It could be raining or windy. It could be dark before you get home, and unsafe to run. However, that shouldn’t stop you making out for a run, or stop you making it to the gym. As such, we have come up with a few innovative and alternative ways for you to use a treadmill. They are no longer just a device for running or walking, but for full-body workouts too.


Side Shuffle Squats

The squat shuffle will test even the fittest of gym-lovers, and is all about building strength. What you need to do is stand on the treadmill side-on with your feet the typical shoulder-width apart before dropping down into the squat position. Then as the belt starts to move, you need to step sideways, stretching the width of your feet before closing the gap with your other foot. Do this for one minute, walk for two and then turn and face the other way for a minute. But why stay flat. A great way to boost your strength is to chuck a little incline on your treadmill and start squat shuffling uphill.

Climbing

This is proof of how versatile some gym equipment can be; it is just a matter of ingenuity. So, keeping the treadmill turned off, so that it is used as a form of resistance band, get into a push-up position behind the treadmill with your feet on the treadmill track. Now, start moving the belt with your toes. Imagine you are climbing, sliding the belt back as far you can with one leg before bring it back up to your chest and going again with the other leg. You will really start to feel the effects and feel them quickly. As such, start with ten pushes on each leg, then rest for a minute and go again. If you want to up the game a bit, why not incorporate some actual press-ups into your routine, or raise the incline. Don’t worry because the machine is turned off, there is no chance of you breaking the mechanisms.


Lunges

We all do lunges as a form of stretching and working out, but we typically do them in a static position. But why not take them onto the treadmill. The slower you do it the more effect this exercise will have. Standing on the belt and facing forward, have one foot on the side board and the other on the track. Now wait until you reach the back of the treadmill before taking a large step forward, lowering yourself down into a lunge. Once you have completed the lunge, swap legs and do the same on the other. Do this for 90 seconds and then walk for two-minutes before completing another set.

Saturday, February 11, 2017

How Seniors Can Prevent and Recover from Weight Training Injuries 


As we all know, it’s important to exercise on a regular basis. This is particularly important for the elderly, who need to maintain an active lifestyle to achieve optimal health. Unfortunately, seniors are more at risk for injuries when exercising or weight training than younger people. Here are a few things every senior should know about preventing and recovering from injuries.

Take Your Time

Even seniors who have exercised their entire life need to recognize that injuries will take longer to heal than they did when they were younger. The elderly have fewer growth hormones than younger people. They also have weaker immune systems and less blood flow than when they were younger. This causes longer recovery times, even for minor injuries like bruises.


As a result, seniors need to be willing to take their time after suffering an injury. Elderly people can still make a full recovery following a weight training injury; it’s just going to take longer. If you don’t wait long enough for an injury to fully heal, it’s only going to lead to a recurrence of the injury and an even longer recovery.

Don’t Fight an Injury

Thursday, February 9, 2017

Should You Eat Before Working Out?


Most of us work out in the early morning, right after we wake up. The question often asked is whether there is a need to eat before you get down to exercising. Of course, the body needs to be properly fueled before a workout. And assuming you’ve been asleep for 8 hours, your body has not been refueled for at least 5 hours. 

Do I need a refuel before working out?

Turns out, a lot of workout science is pretty subjective. What works for one might not work for another. So there are people who absolutely need to eat to have the energy for their cardio, and others who can run miles before feeling the need to stop for a bite. It is usually bad advice to begin or stop eating before a workout and disturb your exercise rhythm because you read an article on the internet. That said, there’s a few exercises that definitely need an extra helping of some macronutrients to be done properly. Your gym trainer should be able to advise you appropriately.


What shouldn’t I eat before a workout?

It might appear intuitive to you that a high intensity workout translates to a high requirement of energy. But sugary foods are the worst recourse to take. Sugar is pure carbohydrate, yes, and it is one of the quickest sources of energy. Not to mention, sugary cereal sounds like a wonderful breakfast.

Friday, February 3, 2017

Injury Work Arounds And Recovery Strategies


If you’re a serious bodybuilder, getting an injury can be a serious hindrance to your training plan. Especially if you’re planning on taking part in a competition or you have a photo-shoot lined up! This guide will give you a few injury workarounds and recovery strategies, so you can get back up and running as fast as possible!

Rest Up For As Long As You Can

Depending on what your goals and deadlines are, you may not be able to rest for as long as you need to. You should see a doctor immediately after your injury to ensure you haven’t done any serious damage, as continuing to exercise regardless of your injury could leave you with permanent problems.


Usually, resting for at least a few days will improve your condition, and could potentially allow you to exercise as you normally would. You will need to be patient. Elevating your injury, applying hot and cold treatments to it, and wearing a support could help you to recover faster.

Invest In Some Quality Support

Don’t just buy any old support for your injury. If you’re keen to get back to it as quickly as possible, buy a durable knee brace or something similar, that’s designed to give you real support. Not all supports are created equal, so make sure you read reviews and testimonials to find the one that will help you get back to the top of your game.

Change Your Plan

In some cases, you may need to change your plan to remove exercises that irritate your injury. You may need to take out high impact cardio to go easier on your joints. You may also need to swap out certain exercises, and consider a lighter weight until you have fully healed. It isn’t ideal, but it’s better than not training, and continuing to train in spite of your injury.

Learn From Your Mistake

Tuesday, January 24, 2017

How To Measure Your Body Fat Percentage


Whether you are a beginner that is just starting his weight loss journey, an advanced trainee or even a professional bodybuilder, knowing your body composition is highly important. Body composition includes the measurement of body fat, muscle tissue, bone mass and water. Knowing all of this information can help you to keep accurate track of your progress and be able to set realistic goals. If your dream is to have abs like that professional bodybuilder who is under 6% body-fat and you are an over-weight guy starting at 30%, then you must be aware that your goal is unrealistic on the short term and it will take many years of hard work and dedication to achieve it. 

There are many ways to measure your body fat percentage, some being more accurate while others having a wider range of error. In this article we'll discuss the most accurate ones and we'll take a look at both the pros and cons of each one:


1. Bioelectrical Impedance Analysis (BIA)


This is by far the most wide spread method of all and it's accessible to millions of people who own a BIA scale analyzer. There are many types of devices but they all work the same way: they send tiny electrical impulses through your body and measure how fast they return. Depending on the type of tissue they travel through (fat, muscle, bones or water) the device will then determine the percentage for each one. 


Pros: One of the benefits of BIA scales is that they are quite cheap and easily available in super-markets and online stores. They are also very easy to use and a person doesn't need any knowledge or experience. After pressing a few buttons, the measurement takes only a few seconds.



Cons: Even though it's such a simple and affordable method, it's not very accurate. Readings can be easily affected by your level of hydration (being hydrated will give better results), by meals (a recent meal may affect results), as well as by a workout (measuring right after a workout might also give better results regarding body fat). So in order to get the most accurate results with BIA devices, make sure to measure yourself under the same conditions (same time of the day, with the same level of hydration and with the same amount time after a meal and a workout).


2. Skin Calipers